F3 Dads is coming back to Walter Elisha Park this June

WHO: You and your 2.0s – boys and girls. If the kids can run, they can come! This is also a great opportunity to “headlock” men and introduce them to F3.

WHAT: F3 Dads workouts are a kid-friendly way to jack up the heart rate, while spending quality time with your kids. An F3 Dads workout resembles a normal F3 workout (nicknames, COPs, COT, outside, free), but is structured to get the 2.0s involved. There will be merkins, side-straddle-hops, 2.0 carries and burpees, but also games like tag, relay races and kickball! Each F3 Dad workout will end in a COT and prayer. Also it wouldn’t be official without some cool F3 names but in order to save time, think of a name for your 2.0 before the workout. They can participate in the name-o-rama or you can share it for them.

WHEN: F3 Dads will meet each Saturday in June starting on June 4th from 10:00 – 11:00 am.

WHERE: Walter Elisha Park – Fort Mill

WHY: Our kids spell love T-I-M-E!

Proverbs 22:6 Train up a child in the way he should go; even when he is old he will not depart from it.

Teamwork, leadership, camaraderie, smiles, and a gut-check worthy of Special Operations training.

Ooo and 12+ hours, a backpack, some bricks, some coupons, a little water and 35+ of your F3 brothers.

This, will be one of the hardest things you do. It will push you mentally, it will push you physically, it will make you want to quit, it will test you, it will be one of your greatest accomplishments.

This is the 2017 GORUCK Custom Challenge. A challenge is not about you, it’s about the pax by your side, the men that become your team.

Many of you have heard of a GORUCK Challenge, if not here is an explanation from GORUCK:
http://news.goruck.com/events/the-goruck-challenge-explained/

Just YouTube GORUCK and there’s plenty of good videos, here’s one from a 2013 F3 custom challenge:

You get the idea, you get a backpack, does not have to be a GORUCK ruck but they are nice, and fill it with bricks, or a ruck plate, 6 bricks (30lbs) if over 150lbs or 4 bricks (20lbs) if under 150lb, there will be a welcome party, rucking, missions, carrying heavy awkward objects and yes you WILL get wet.

Talk to any pax who has done a challenge before (Cobra Kia, Crab Cakes, Cornhole, Gears, Cable Guy) and they will tell you these challenges are among the hardest things you can do, BUT they’d do it again and again. GORUCK challenge is about the guy next to you, helping him, encouraging him, supporting him, and being accountable.

Ok, now that your interest is peaked, here’s the deal:
-Custom challenge, only open to F3 The Fort pax and surrounding areas
-April 28th or May 5th 2017
-Location – Fort Mill or surrounding area

How do I HC or sign up?
-HC by sounding off in the comments below and sending your first payment to WorldWide Leader via paypal (send to friend, its free, justin.laroche@yahoo.com)
-this $50 secures your spot
-the final price depends on the number of pax that sign up, GORUCK has a tiered system based on the number of participants
-0-35 participants costs $5,000 or $142.86/person
-if we have less than 35 pax, the price would be slightly higher per person
-if we have more than 35 pax, there’s an additional $3,000 and the price per person would be adjusted for all

We’ll refine based on the number of pax that HC.

To lock in the date, we will need to send $2,500 upfront to GORUCK, the remaining costs are due 30 days prior to the event. We’ll look to lock in the date as soon as we have our 35 pax.

We’ll do a second PayPal payment to lock in the date and a third to collect the remainder prior to the event.

When you soundoff below, please include your preference for either one of the dates above for the challenge.

There will be rucking specific workouts to help you train including a series of rucking challenges and programs to ensure you are prepared for the challenge.

Many F3 regions have tackled a GORUCK challenge and then a heavy, its time for the Fort to step up and challenge each other. Who are you EH’n for this event.

This will be a first come, first serve structure, payment secures your spot. If something changes between now and 2017, we’ll work with you and refund your money.

Let the rucking begin.

WWL

Pax,
We are 130 days out from BRR 2016!

What does that mean? You should be building your base miles and starting to think about your training plan.

Your base should include a few consistent runs a week, 4-6 miles in distance, stretching and core work. All of which will pay dividends in your training.

Your BBR specific training should start in about 1 month, in June, which gives you 14 weeks or so of solid training and some taper at the end.

What should your plan consist of?
– 3-4 runs per week
– at least one speed workout (tempo, fartlek, hill repeats)
– one LSD (long slow distance) customize this so that you build up week to week and you exceed your longest BRR leg, no need to be running more than a half marathon though
– hills, hills, and hills, you are running in the mountains, need i say more
– a few, not too many, double/triple downs
– Crowders Mountain runs
– Sat June 25
– Sat July 23
– Sat Aug 20

Fort running specific workouts:
– Monday, Flight Plan
– Tuesday, Swift (SOB Land) great speed workout
– Wednesday, Clydesdales
– Wednesday evening, Run-n-Gun
– Thursday, Laces Out (will begin speed work)
– Thursday, Tempo (Tega Cay)

Rock Hill:
– Sunday, Hills of Gloom

Feel free to tweet out other running options, lots of guys looking for miles these next 4 months!

Please consider adding stretching into your daily routine, the occasional yoga doesn’t hurt either.

Recommend investing in a foam roller or stick roller, use liberally!

Will consider other running/stretching clinics.

More to come.

See you in the gloom.

I had the privilege to share the gloom this morning with 15 other PAX from the region. Not just any PAX, but a great group of #HIM that were willing to be present and do some hard work. Thanks Crab Cakes for letting me lead with you this morning. I think we all had a good time sharing strong fellowship with some top notch men of the Fort Region.

The Thang

Dynamic Warmup courtesy of Crab Cakes

• High Knees
• Butt Kickers
• Toy Soldiers
• Bird Dips (look it up)
• Worldwide Leaders (power skips)
• Karaokes
• 50%/100% sprint

Warmup over

• Rugby Sprints x 5 (with Merkins/LBCs/Freddie Mercs/Merkins/Mountain Climbers
• Partner Push/Sprint/Push
• Flip-flop then Rinse and Repeat

Don’t let the moniker of “Warm-Up” fool you. This was crazy tough. Those Partner Pushes sounded like fun until 30 yards in, then it got tough, really tough.

Thanks to Crab Cakes for sharing his word of the year: “present.” He encouraged the PAX to be present in all you do: at work, at home, and at the workouts. More than half the battle is just showing up. Excellent reminder that we all needed.

23 minutes in – handoff to YHC.

• Black Jack (Merkins and LBCs)

Limp Bizkit had something on his heart that he wanted to share. This man stepped out of his comfort zone and challenged us to the 22 Push-up Challenge to honor our men and women of the armed services battling with mental health issues. After completing 210 Merkins, we counted off, did an early Name-a-Rama and did 22 more together. TClaps to LB for stepping up and speaking from the heart. His willingness to speak set the tone for the rest of the workout.

• 22 Moroccan Night Clubs

YHC share his word of the year: “do.” I encouraged our men to realize that you can do things, amazing things, things you didn’t know were possible, if you just do it. These men just completed, not participated, but completed the Black Jack Challenge. That isn’t easy. If they can do that, then what is holding you back from everything else? My mom always told me “can’t never could do anything.” Don’t have “can’t” in your vocabulary. Those that say you can’t never could. Prove them wrong. Just do it. Whatever “it” is, do it. You can accomplish amazing things if you just try.

• Long Mosey back to Sullivan for the following:
• 22 Count People’s Chair In Cadence (hands up, hands on knees, hands on feet)
• 22 Calf Raises OYO
• 22 Dips OYO
• 22 Count People’s Chair In Cadence (hands up, hands on knees, hands on feet)
• 22 Calf Raises OYO
• 22 Dips OYO

Long Mosey back to COT with Full House taking the lead.

Completed with The Pledge of Allegiance before BOM.

NMM

I can’t tell you how proud I am of the PAX this morning. There was no quit in this crew. Everything we threw at them, they nailed it.

• Crab Cakes – Thanks for crossing the river and sharing your rugby warm-ups with us. Gives us a new appreciation for how fit those fellas are.
• Van Wilder – I’m proud of your progress. You don’t see it, but we do. The transformation has been incredible.
• Bull – Dude, pants and long sleeves again? I’m telling you, keep that up and you’ll sweat yourself down to nothing. Great work again today, brother.
• Bogey – I can see the pride in your eyes for this nation’s colors. Your willingness to step up like a true Marine doesn’t go unrecognized. Thanks for leading by example.
• Limp Bizkit – So proud of you. LB asked if he could speak today. I said absolutely. Between sets of Merkins, he asked if I would step in if he started to stumble. I knew he had it. And had it he did; spoke like consummate professional, but with conviction in his voice. One of the best impromptu speeches I have heard at a workout. Excellent word today, and thanks for leading us in the 22 Kill Challenge.
• Utah –Best form of the day. Great work.
• Gauge – He’s quiet, but the workouts are always better when he’s around.
• Reborn – Thanks for being the unsung hero at every workout. Reborn plays the sweeper roll so well. He is always willing to come back for the 6. And he does it with a smile on his face. Thanks for doing the work no one sees.
• Pistol – I am more and more impressed with you every workout. You never complain, always finish, and are genuinely concerned about the prayers of our PAX. I’m so glad you are in the group. You are an awesome addition to our group.
• Turbine – Hiccup, thanks for pushing me today (literally and figuratively). Hope those hiccups go away soon. Maybe you’re growing.
• Hot Sauce – Sometimes all it takes is a reminder that you’re almost there. You never quit and always find that extra gear when you think you are too smoked to finish. Great work today!
• Full House – Most people are looking for excuses to not get up and join us on a Saturday morning. But when you arrived and saw no one else in the lot, you didn’t go home or go to get a biscuit, you came searching for us. Then when you found us, you jumped right in to a tough workout. And because you are a doer, you finished the whole thing. Great work, brother!
• Walker – What can I say? When I prepare a Patriot workout, I have to make it tough so you get a bit of a challenge. I always know you’ll finish the exercises first, but I also know that you’re always willing to do extra credit. Thanks for showing us that hard work pays off.
• JAG – Glad to have you at your first Patriot workout. Walker now has a challenge for fittest #Respect in the city.
• Choir Boy – Glad to have you back out with us. You’ve been missed.

Again, thank you for letting me Q this morning. Today was special. Something was in the air. The workout was tough, the words shared were strong, the prayers were powerful, and the PAX was energized. The effort shown made me so proud to be in the PAX. Keep up the good work. You can do anything if you just try. Let’s make the world a better place; one workout at a time.

Aye!

Announcements 

There’s a lot going on over the next few months. Read the newsletter.

• Special Olympics Torch Run 5/6 @0800 Cherry Park to City Hall. 3ish mile slow mosey. Wear your F3 gear.
• Suck it up Buttercup – 5/7 @0700 at Old Town. The Patriot will be closed. Plan accordingly.
• Fastest 5K – 5/21 @1600 – get your teams together. You won’t want to miss this. Bring the family for a tailgate afterwards.
• Patriot Shirt order now open through 5/14. New colors available. http://f3.mudgear.com/products/f3-the-patriot-shirts-pre-order 

Prayers

• Reborn’s tests and the Dr.’s ability to properly prescribe medications to ease his epilepsy
• Limp Bizkit’s work and life stress
• Limp Bizkit’s niece
• Van Wilder travelling
• Continue to lift up our brothers recovering from injury (Riddler, Tinker Toy)
• Pray for Catfish’s M
• All those spoken and unspoken
• JAG’s son heading off to Boot Camp

As many of you are already aware, our brother Padre left the Fort Mill Region and joined the Pax in Easley. We hear he and his burpees have been a great addition to the Upstate. Since we haven’t met many of our Pax in the GSA area, we have decided to converge 7/23/16 in Sparkle City. NEW DATE JUST ANNOUNCED. Details below:

When:  July 23, 2016 @ 0700-0800 Boot Camp, followed by Coffeeteria (more details to follow)

Where: “Star Command” 9768 Warren H Abernathy Highway Spartanburg, SC 29301

Who: All hungry for pain!

Qs: Padre, Iceman, CSPAN

This promises to be a fun event with PLENTY of mumble chatter, maybe even some friendly region-to-region competition. This AO is a middle point between the Greenville-Spartanburg and Fort Mill-Rock Hill locales. Work with your regions to clowncar. You will not want to miss this event.

UPDATE FOR ROCK HILL PAX – CLOWNCAR LOCATION

Meet at the Target in Rock Hill at 0510. Wheels up at 0515. Plan to be back by 10:45.

YHC did not sleep well and the 9 PAX attending were in for an ARMory painfest.

Leg stretch left
Leg stretch right
Plank back stretch
Carolina dry docks
Tunnel touches to plank and back
SS Hops

Take a lap (not a lot of mumble chatter)
————-
Bells to the small wall
Plank on wall for lawnmowers — left then right 
Triceps while seated
Over head press — left then right
Kettlebell swings
Squats

PARTNER UPS
ONE PARTNER RUNS while the other does…
LBC’s 
STEP UPS — LEFT AND RIGHT LEGS

Repeat WITH BELL …

—————–

Did a few:
Figure 8’s with lunges
Lunge press
Kettlebell presses
Slingshots (hold bell out front and pass it around)

———–
Sprints
Find straight line
Partner runs with bell to first island, leave bell, partner picks it up when he gets to the island, keep going …

Repeat, repeat, repeat, and…. repeat (thanks Backdraft)

Barry Manilow is Q-ing on his One year Anniversary Friday at SlowBurn.

Howitzer’s wife Michelle is having a consult for a Stem Cell Trial (would appreciate prayers)

Prayers for our kids in school, stress, peer pressure.

Prayers for What Did’s friend, the principal of Howard High School in Delaware, where the student was killed in a bathroom fight. Pray for those kids to find hope…

Thankful for Fort Mill South Carolina!

ROB

Beat Cancer (Ways to Get Involved)

1. Join our team – Instructions below
2. Donate:
   • Spider-Man: https://events.24hoursofbooty.org/fundraise?fcid=591918
   • Sir Topham Hat: https://events.24hoursofbooty.org/fundraise?fcid=661849
   • Cerrano:  https://events.24hoursofbooty.org/fundraise?fcid=686360
3. Come to the June 1st Pink to Drink event – Team sponsored Fundraising event at OMB and Sugar Creek breweries.  Trust me, it is an awesome time!
   • https://www.facebook.com/events/1698010770450441/

What is this thing?

Cerrano, Sir Topham Hat and I have been riding in the 24 Hours of Booty for years.  First it was in honor of Sir Topham Hat’s brother in law Johnathan Tisdale who lost his fight with cancer when he was far too young.  For the past 3 years we have been riding with Team LibStrong in honor of Libby Jones, the daughter of one our closest friends Josh and Barb Jones.  Libby lost her fight with cancer shortly before her 3rd birthday after battling for 14 months.  Last year we combined our team with Drew’s Crew, in honor of Drew Slocum, the son of Wes and Amanda Slocum who also lost his fight with cancer when he was very young.  We did this for a number of reasons, to honor both Libby and Drew but also because there is strength in numbers.  This combined team made a huge statement last year as we raised over $100K and were the #2 fundraising team for the whole event.

So what is the 24 Hours of Booty.  It is a 24 hour cycling event on July 29-30 that runs from 7pm to 7pm.  What it is not is the Tour De France.  You can ride one 2.8 mile lap or you can target 100 miles.  It is all up to you how much you want to ride.  The purpose is to show up to send a message to cancer and raise funds for those on the front lines of this war.

We are at war with cancer.  If there was ever a reason to lock shields, this is it.  We are looking to grow our team and our impact even more this year.  This is the kind of thing F3 PAX should be lining up to participate in.  Please consider joining our team.

• What: 24 Hours of Booty
• Who: You  on a bike after raising some money ($1000 per rider is very easy to raise)
• When: July 29-30 7pm to 7pm
• Where:  Booty Loop in South CLT

Registration:

http://www.24hoursofbooty.org/register/

1. Select Charlotte
2. Select Join a Team
3. Type Team LIBSTRONG/Drew’s Crew

Can’t wait to see you all out there!!!

Spider-man

YHC had the pleasure of sharing a workout with a great group of PAX this morning at Man U. The PAX of F3 have been a great encouragement to me and my family since I began just a little over two months ago. It has been a blessing to see all of the others get stronger physically and spiritually through the leadership of other PAX and SkyQ. In saying that, here we go.

WARM UP

Circle Up at AO
25 SSH. IC.
25 In place Toy Soldiers.
Outward soccer kicks OYO
Inward soccer kicks OYO
15 Slow Windmills

THE THANG

Mosey around Manchester Parking Lot (including some high knees and butt kicks) to Favorite Fountain

20 Irkins IC
25 Dips IC
20 Derkins IC

20 Reverse Lunges IC
15 Merkins IC
20 Reverse Lunges (Other leg) IC

Mosey back to Manchester Parking Lot
Line up along curb an perform exercises from row to row of parking.
1-Walking Lunges, Side Shuffle, Walking Lunges, Side Shuffle (Opposite Direction)
2-Burpie Broad Jumps, Light Jog, Burpie Broad Jumps, Light Jog.
3-High Knees, Karaoke, High Knees, Karaoke (Opposite Direction).
4-Bunny Hops to 1st Row, 2 Double Burpies, Bunny Hops to 2nd Row, 2 Double Burpies, Light Jog to Curb.

Circle Up.
25 Jump Squats OYO
5-Corn Cobs [Start in plank, Slide upper body to left w/out moving hands, drop to 6″, slide body to right holding 6″, push up to plank, then reverse = 1] (In honor of Tinker Toy)
25 Jump Squats OYO
5-Corn Cobs

Mosey to Grab Some Wall of Manchester
People’s Chair
Hands Up – Slow 10 count
Lower an Inch
Hands Out – Slow 10 count

BTTW w/10 Derkins OYO
Recover.

People’s Chair
Hands Up – Slow 10 count
Lower an Inch
Hands Out – Slow 10 count

BTTW at 45 degree angle w/10 Derkins OYO
Recover.

Mosey around Manchester Parking Lot back to Moe’s Parking Lot

COOL DOWN

25-Boxcutter IC
6″ for 30 seconds
25-Dollys IC
6″ for 30
Recover on 6

25 Rosalitas IC
6″ for 45 seconds
Protractor for 1 Minute
Superman w/Paratrooper Pulls
Recover

Circle Up for stretch
Right Over Left
Left Over Right
Right foot lunge forward & hold; Place both arms to the left of your forward leg with hands on ground & hold; Keep left hand on ground and lift right arm into air stretching back & hold (Thanks Sasquatch).
Repeat w/other leg.

RECOVER!!

FNG Intro and Naming. Welcome Cool Table.

Announcements:

* Come-See-Me Second F Tailgate. Saturday, 4/23 from 3:00 until after fireworks.
* Q Training at Eagle’s Nest and Petra next week at 4:45 both days.
* Children’s Attention Home Event. 4/30 at 16:00.
* MudRun 4/30 in Gaston SC. Still time to sign up
* Law Enforcement Special Olympics Torch 5K Run. Friday, May 6 at 8:00 at Cherry Park. Free (Can purchase a T-Shirt for $12).
* Suck It Up Buttercup – 5/7 @ Old Town AO. More details coming.
* F3 Dads – 5/14 Night at the Knights with your 2.0s.
* Fastest 5K – 5/21 get your teams together now.
* Hog and Coyote – 6/18. More details coming.
* Check your email for additional announcements and details.

Prayer Requests:

* Popeye’s Mother – Possible Cancer. Will have biopsy done soon.
* Riddler – Has biopsy procedure scheduled for Friday at 8:00 for a spot on his leg.
* Water Boy – Family members who are and have been battling cancer and other issues.
* Deacon – Cousin who is struggling.
* Those who were not with us.

Once again, thanks men for joining me for my first full Q. Fantastic Mumble Chatter throughout.
Quoted from Italian Job: “Remember if you want the world to change, it has to start with you, your home, and your kids. Trust the Sky Q, if you want a piece, keep the peace (thanks, Walker), and spend time with who really matters…your 2.0s” and your Ms.
Great work PAX!

YHC was humbled to be asked to lead PHOP once again. Always a special place in my heart for this AO as well as the #HIM that it is named after. Apache promised a good crowd with a healthy mix of Rock Hillionaires and Yorkies and he delivered. 15 men attacked got up early to be with their fellow Pax and put in some work in the Gloom…here’s what they got:

WARM-UP

Slow mosey around the campus with high knees, butt kickers, etc.
10 WM
Plank series
20 SSH

THE THANG – Count off by 5. Report to your numbered stations for 2 min of AMRAP

1) Deep squats touching the ground then exploding up into a jump;
2) Burpee Box (Tire) Jumps onto a tractor tire;
3) Rolling Thunder on the front drive;
4) Peoples Chair while passing and overhead pressing a 45lb sandbag;
5) Burpee Broad Jumps across the grass and up the hill;

Cycle through all 5 and then RINSE & REPEAT

— Side note…at one point during the above someone who will remain nameless (although, he will never remain quiet…), mentioned that this was a nice little slow burn. First, there is nothing wrong with a good slow burn but that, however, was not YHC’s intention. At this point I reminded everyone that with a timed AMRAP, it is truly “You against You”…you can do 2 Burpee Box Jumps in 2 minutes or you can do 50 Burpee Box Jumps in 2 minutes. You control the burn. Also, YHC had a little something planned that would change the game a bit.

THE NEXT THANG – Circle up in the field

1) Circle of Merkins – 2 rounds
2) Up/Down Burpee Drill – circle up and chop your feet in place, when the Q says “Down,” drop and do a Burpee back up into the chop.
3) 20 Maktar Kneeji
4) Up/Down Burpee Drill
5) 20 Maktar Ninji
6) Up/Down Burpee Drill

How’s that slow burn feeling now??

Mosey over to the parking lot for some Mary…plus

1) LBCs x 50 (double count)
2) Up/Down Burpee Drill
3) Freddy Mercury x 50 (double Count)

Stick the landing at 0600.

FANTASTIC group that worked up a good sweat this morning and did not cheat themselves in the AMRAP. The excitement of the York group reminds me of Rock Hill not too long ago. Rock Hill has grown from a off-shoot from across the River to a force to be reckoned with in the greater Region. York is well primed to do the same.

Announcements and Prayers said and unsaid were lifted up. And remember, we may not know what path we will be put on or where it will lead but if we trust our faith – we will conquer whatever obstacles are there and find Glory on the other end.